Congratulations on making it this far through Project Mass! You've done wonderfully so far, and I hope you've been seeing a lot of great gains. We're about halfway through, so you have more work to do, but right now it's time for another recovery microcycle.

You'll notice that the volume is dialed back for all the workouts this week. This will give your body a chance to recover so that it can rebound with even more strength and size in the coming weeks. Let's get it started with today's leg-strength workout.

Cycle 2, Microcycle 4 Nutrition

It's the fourth microcycle of Cycle 2, a recovery microcycle, which means you're going to drop your calories a little bit to account for the lower training volume. For this microcycle, a 180-pound guy should aim for roughly 2,800 calories, 70 grams of fat, just over 300 grams of carbs, and over 230 grams of protein per day.